Sunday, January 13, 2019

John's Keto Egg Muffins

John's Keto Egg Muffins

Makes 7 large muffins (we used an oversized silicon muffin pan)

9 ounces of breakfast sausage - or 9 slices (we used Jimmy Dean Country Mild)
7 slices of bacon
1 small/medium red bell pepper (chopped)
7 large eggs
1 cup heavy cream
1 tablespoon minced onion
2 cups of freshly grated sharp cheddar cheese
1 tsp dry mustard powder
Salt & Pepper to taste
*optional - 6 to 7 shakes of Louisiana Hot Sauce

Cook the bacon and set aside to cool. Brown the sausage and chop it into really small pieces, and add the bell pepper to the pan. Sautee for about 5 min to get the water out of the pepper. Once finished cool on a paper towel lined plate.  In a large mixing bowl; combine your eggs, cream, minced onion, cheese, hot sauce (if adding it), mustard powder, salt & pepper and whisk to combine. After the mixture is combined, add in the sausage mixture and mix together. Preheat your oven to 350 degrees. Chop your bacon into pieces. Place a few bacon pieces in the bottom of your muffin tin, fill the tins about 1/2 full and add a couple more bacon pieces to the top.

If you're going to use a regular sized muffin tin, a serving size would be two muffins... for our oversized version, it's one.

FYI - green bell pepper may lower the carb count, but only by 1/2 a gram or so.

The Nutritional information break down according to My Fitness Pal is:

Calories: 533
Fat: 47.5 g
Protein: 24.3 g
Total Carb: 4.5 g
Fiber: .4
Sodium: 725 g
Sugar: 1.2 g (from the cream most likely)

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